South Philly Rumble: 4/3/2011

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• posted by Wil

3 WODs. 1 Day. No backing down.

Final Rankings

Sponsor: The South Philly Rumble is sponsored by VitaCoco, makers of 100% pure coconut water. VitaCoco will be providing samples to all athletes competing, as well as prizes for the top 3 teams.

2011 South Philly Rumble WODs

WOD 1

Snatch , 1 Rep (Full Squat Snatch)
Front Squat, 1 Rep

Each team will be provided with 1 squat rack and 2 bars: a single 45lb. bar and a single 35lb. bar.
Each team will be provided with a total of 710 lbs.

• 5 pair of 45’s = 450
• 1 pair of 35’s = 70
• 1 pair of 25’s = 50
• 4 pair of 10’s = 80
• 4 pair of 5’s = 40
• 4 pair of 2.5’s = 20

1 male and 1 female athlete per lift. Athletes may not switch lifts once the timer has started.
Each athlete has 3 attempts for their lift; best successful attempt counts towards the team’s score.
The team has 10 minutes total to complete all lift attempts.

Scoring: The team score will be the combined total weight of each athlete’s best lift.

WOD 2

2km Row
100 Thrusters (W:65lb / M:95lb)
100 Pull Ups (W:Head over Bar / M:Chest to Bar)
150 Kettlebell Swings (W:16kg / M:24kg)
200 Burpees

Athletes can move between stations as desired, however, no more than one athlete at a time may be working at any given station.
One athlete must be rowing at all times until the 2,000 m row has been completed.
Cutoff: 17 minutes

Scoring: The team score will be the time taken to complete the workout.

** If any athlete on the team opts to do the pullups using assistance bands the WOD will be considered scaled. Please notify us at check-in if your team will be scaling so we can make sure bands are available.

WOD 3

“Pet Rock”
300 Double Unders
200 Box Jumps (W:20” / M:24”)
100 Wall Balls (10’ target) (W:14lb / M:20lb)
75 Ground to Overhead (W:95lb / M:135lb)
30 Handstand Pushups
20 Muscle Ups
Pet Rock = 32k

The top TEN teams (based on scores from WOD1 and WOD2) will compete in WOD3.

Only one male and one female athlete may be working at one time.
One athlete must be holding the pet rock at all times.
Athletes may “switch” with one another at any time, as long as only one male and one female are working at the same time.
All of the repetitions at one station must be complete before the team can move on to the next station.
Cutoff: 20 minutes

Scoring: The team score will be the time taken to complete the workout.

** If any athlete on the team opts to do the WOD with a muscle up substitution, the standard CrossFit
substitution will be used. The CrossFit substitution is 3 pull-ups & 3 ring dips = one muscle up.
(Kipping is permissible.) By choosing this substitution, the WOD will be considered scaled. Please notify us at check-in if your team will be scaling so we can make sure rings are set up for the ring dips.

** Jump ropes will be provided; however if your team prefers you may use your own ropes. Only two ropes per team will be allowed on the mat during the WOD.

Scaling

Movements in WOD 2 and WOD 3 may be scaled to an individual athlete’s or a team’s ability.
If an athlete scales any of the movements during the workout, that team will be scored as having completed a scaled workout. Teams scored with a scaled workout will be ranked after the teams that completed the workout as prescribed.
If your team needs to scale any of the movements, please notify us upon check-in so we can work to accomodate your request.

Movement Standards

WOD 1

FRONT SQUAT
1) The lift must be completed as one movement; no stopping and no restarting.
2) Once the athlete begins raising the bar from the rack, the lift has started. No re-racking the bar until the lift is complete.
3) At the bottom of the movement, the athlete will break parallel with the crease of the hips below the knee.
4) At the top of the movement, the athlete will have full hip extension.
5) The athlete must hold the bar steady and quiet with the bar resting on the shoulders and the hips in full extension until the judge has verified the lift by either stating “good lift” or “no rep.”

SNATCH
1) No part of the athlete may touch the ground except for the bottom of the feet.
2) Once the athlete begins raising the bar from the floor, the lift has started.
3) The lift must be completed as one movement; no stopping or restarting.
4) The bar is to be caught and held in a fully locked out overhead position with arms fully extended and the ears visible past the biceps. The athlete cannot “press out” the barbell.
5) At the bottom of the movement, the athlete will be in a fully locked out overhead squat, breaking parallel with the crease of the hips below the knee. The athlete may “ride the squat down” to the bottom of the movement provided the lift is completed as one movement and there is no stopping or restarting.
6) At the top of the movement, the athlete’s hips will be at full extension.
7) Athlete must hold the bar steady and quiet in the overhead position with the feet together until the judge has verified the lift by stating either “good lift” or “no rep.”

WOD 2

ROW
1) The row will commence at the beginning of the workout. The wheel of the rower must be in continuous movement until 2,000 meters has been rowed. The only time the rower may stop before 2,000 meters has been completed is when teammates are trading places on the rower.

THRUSTERS
1) At the start of the movement, the athlete is standing with the bar in a fully racked position resting on the shoulders. Hips are at full extension.
2) At the bottom of the movement, the athlete is in a full squat with the crease of the hips below the knees.
3) At the top of the movement, the athlete will achieve full extension of both the hips and arms with the bar fully locked out overhead and the ears visible past the biceps.

PULL-UPS
1) At the start of each repetition, the athlete has arms at full extension with no bend of the elbows.
2) At the top of the movement, the athlete’s chest must touch the bar (Men) ~or~ the entire head must be clearly visible over the bar with the chin breaking the frontal plane (Women).
3) Athletes may use assistance bands, adhering to the standards set forth above. If any athlete on a team uses assistance bands in the workout, the team will be scored as having completed a scaled workout.

KETTLEBELL SWINGS
1) At the bottom of the movement, the athlete’s forearms must touch the inside of the thighs.
2) At the top of the movement, the athlete will have full extension of the hips and arms with the kettlebell fully locked out overhead and the ears visible past the biceps.

BURPEES
1) At the start of the repetition, the athlete will be standing with hips and legs at full extension.
2) At the bottom of the push-up, the athlete’s quadriceps, chest, and chin will all be in contact with the mat simultaneously.
3) To complete the movement, the athlete will be at full vertical extension with the arms fully extended overhead. Hips must be fully open with both feet clearly off the ground. Jumping into a piked position or not fully extending the arms overhead will result in a “no rep.”

WOD 3

DOUBLE UNDERS
1) Rope must pass completely under the athlete’s feet twice.
2) Landing on the rope counts as a “no rep.”

BOX JUMPS
1)Athlete’s entire foot must land on the box.
2)Athlete’s hips must come to full extension to complete the rep.

WALL BALL
1) Each repetition begins in a full squat with the crease of the hips below the knee.
2) The entire ball must be clearly above the bottom of the 10 foot target.
3) The ball must make contact with the wall for the rep to count.
4) Switching team members mid rep is acceptable.

GROUND TO OVERHEAD
1) Barbell must start on the ground.
2) Competitor must lift the bar to full lock out with both arms overhead. The snatch or the clean grip is acceptable.
3) The athlete’s hips must be fully extended and the arms in full lockout with ears visible past the biceps.
4) Barbell must make contact with the ground between each rep.
5) Letting go and catching the bounce is considered a “no rep”.

HANDSTAND PUSH-UP
1)Competitor must begin in a fully locked out handstand; the arms, hips, and legs are fully extended.
2) Body weight must be supported by arms. (Heels are allowed to touch the wall.)
3) Top of the head must touch the ground.
4) Competitor must push up to a full lock out position.
5) Losing balance (falling over) mid-rep is considered “no rep”.

MUSCLE UP
1) To begin the move, both legs must be off the ground.
2) Hands must be turned out and both arms must be fully extended.
3) At the top of the movement, the athlete must have full lock out of both arms.
4) When stringing muscle ups together, the athlete must turn palms out to begin a new rep.

Note: If any athlete on your team opts to do the WOD with a muscle up substitution, the standard CrossFit substitute will be used. The CrossFit substitute is 3 pull-ups and 3 ring dips equals one muscle up. Kipping will be allowed. By choosing this substitution, the WOD will be considered scaled.

PET ROCK
1) Passing the kettlebell should be fluid.
2) Kettlebell must be supported off the ground at all times.
3) 10 second penalty for every time the Kettlebell touches the ground.
4) Only one team member may hold the Kettlebell at a time.
5) Kettlebell may not be rested on shoulders, head, legs, or flat back. Violation results in a 10 second penalty.
*If you feel that you are violating the Pet Rock standards, you probably are - resulting in a 10 second penalty.

**Please check the comments section for Questions & Answers about the movement standards! If you have questions, feel free to post them as well and they will be answered as quickly as possible.**

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